Week 3 - Sat Workout - Question for RnP
RnP,
Any thoughts yet on what you want us to do for tomorrow's workout. Your week 3 email says to do 10x30/30's and then the FTP work per our plan. But my plan (don't know about the other flavors) has 5x(4x30/30) with no FTP work.
What should we do?
Thanks
0
Comments
just to add to Larry's point, I think that we established in the chat on Tuesday that most of us do not have any FTP work for Saturday's workout, because for the November OS, this is a rest week in anticipation of an FTP test on Monday (so light bike, no Sunday run).
IIRC, Rich was going to discuss with P and post in the forums. Thanks for bringing it up, Larry!
Mike
All,
There are just too many permutations of Saturday's flying around and I think you've all gotten pretty good at anticipating the amount work you're going to do in these sessions and their effects on subsequent sessions. So...
The Power Clinic workouts take priority over you Saturday OS workouts:
Questions?
Rich, I'm sorry, but I must be a little dense. I don't understand what you're saying to do here. The PowerClinic guidance for Saturday is
My OS plan, which the above references, is
From posts in other threads and the call on Tuesday night, it seems that at least all of the advanced and intermediate people in the November OS (a decent portion of the clinic) have a similar Saturday Main Set, with some # of 30/30's and no FTP work.
Can you please give guidance for what it is that you want us to do. Right now, it looks like we're supposed to do 10 30/30's, followed by some 85% time. The priority guidance you put out on Wednesday says to have the FTP work be the #2 priority behind the VO2 work, but then this week we'd be doing none.
Again, I might be the only one who doesn't get it, and if so, sorry for beating a dead horse, but right now I feel like I have absolutely no idea what I'm supposed to be doing per the Clinic for tomorrow's workout.
Mike
I think we should make up our own workout for fun. We need roughly 40min of ftp based on the advanced plan. I have done a workout I read about from Chris Carmicheal. You do 3 or 4 blocks of over/unders. For 9 min intervals. So it goes like this. (Actually I do it At ftp and above ftp, not over/under) anyway you do 2min at ftp followed by 1min at 105% then back to 2min ftp/ 1min 105% for total of 9 mins then 4 min rest repeat set 3-4 times. Four times would give 36 min of ftp and in reality 1/3 of that is 105%. It is a pretty fun workout. And you could do the 30/30's in the front end and the 5x2 at the end or 85% or rest. I look at this as a opportunity to add some variety to my workouts without feeling like I am straying away from the plan. Because there is no plan for tomorrow.
If I will be doing the test then I should probably back off a bit on Saturday - if not I will let 'er rip.
With that in mind, some RnP guidance would be most appreciated.
Thanks.
Ok, let's try this:
That said, we will NOT do the FTP test next week, as called for in your OS plans. So, you may be able to accomodate some FTP work tomorrow, per above, since you won't be testing on Tuesday.
Thanks, Rich! Even my dense skull can understand that.
Mike
I'm riding with a fast group tomorrow so I will get my FTP work in at 20 min doses I'm sure.
Michael...thanks for asking by the way. I was thinking the same thing but didn't get time to post.
Vince
Rode flatter today in a small group ride. No rain but the ground was still wet. Windy...yep, only when I was at the front it seems. In the first 30 mins of the ride we have a 8-12% hill to climb and normally at HR of 162 I'm sucking wind and falling off the back with my buddies backsides staring me in the face. Today, after the Tuesday sufferfest, I hit a HR of 165 and held 375 watts seated and just rode away from one guy that always beats me up the hill. The other guy and I were side by side all the way up. He glanced at me and asked me "It's the koolaide isn't it?"
2.5 hours @ 0.90 IF and hit my 2x20' FTP numbers at 304 and 298 with an FTP of 290 last tested (on the trainer). Legs are sore. Preceeded the workout with the 10 30/30's. Avoided the 25 30/30's post FTP work as the terrain took care of any consistency in the ride from that point as I would be in "rest mode" and holding 350+ watts climbing a hill to get home.
The boys decided to hold 25 mph home in a paceline and I felt really good taking shorter pulls holding 350-400 watts (again the wind thing) at 30 seconds. They had more in their legs and are better riders so they took 1' pulls. Fun day.
Entire workout (224 watts):
Duration: 2:36:07 (2:40:02)
Work: 2043 kJ
TSS: 206.7 (intensity factor 0.902)
Norm Power: 262
VI: 1.17
Pw:HR: -2.26%
Pa:HR: 7.25%
Distance: 46.994 mi
Elevation Gain: 3623 ft
Elevation Loss: 3544 ft
Grade: 0.0 % (79 ft)
Min Max Avg
Power: 0 670 224 watts
Heart Rate: 73 166 143 bpm
Cadence: 1 119 86 rpm
Speed: 0 65.4 17.6 mph
Pace 0:55 0:00 3:25 min/mi
Altitude: 72 925 299 ft
Crank Torque: 0 1798 227 lb-in
Vince
Miserable weather for a ride outside, the kind we're famous for here. 45F, incessant tiny little raindrops you don't notice unless you are riding 20 MPH. But CT is in the shop, so out I went. Tough to do specific sets in our hilly country, so it was more like an ABP kind of ride.
2 hrs, 33 miles, TSS 123, IF 0.783, NP 160, HR avg 118, 127 during "main set", elev gain 1500 feet. Followed by 25 minute T-Run, 3 miles in 23 minutes over the Narrows Bridge.
Mid week, I was feeling all the classic indications of pushing it too hard. I made the hard decision to take Wednesday off. This is the only workout I have missed in the off season – an ego hit! Even with the added day off, I then rode the Thursday bike with mixed results. The Friday rest day finally got me back to “whole” based on today’s results.
I had a bit of a tough day today.
I hit the 10 x 30/30s without any major problems and seem to be getting stronger with these shorter intervals.
Next I moved to 2 x 15(4) at 96% and 94%.
I then decided to give the 3 x 4(3) intervals a try. I did the first one at 111% and really had difficulty holding things together towards the end. At the halfway point of the second one I fell apart a bit and decided to change to 2 x 2s and finished the first 2 at 108%. The next 2 minute segment was at 110% and the third was at 108% and I was fading quickly. I made another adjust ment and moved to a 2 x 1(1) to get the required time in. I hit those at 111% and 115% respectively.
At this point I was planning on completing a 1 x 15 at 85%, however within a couple of minutes of starting I developed a major charlie horse in my left calf. I decided to call it a day and get up early tomorrow to complete the brick run.
You can't win 'em all!